Beginner Weight Training for Weight Loss

Article by Robert Lyon

Beginner Weight Training for Weight Loss

Content Copyrighted

Robert Lyon

BA Human Movement, MAAESS

www.weightlosstoday.com.au

In the quest for weight loss, many novice exercisers fall into the trap of thinking “cardio cardio cardio” without even considering the benefits of resistance training as a weight loss aid. It frustrates me when I hear the same old phrases thrown around again and again. As I always love to do – let me debunk the biggest resistance training myth and show you how weight training can work for you!

“I don’t want to lift weights – It will make me too big and bulky”

Women – put your hand up if you have said this or thought this in the past. Those who haven’t put your hand up yet – I think you’re not telling the truth!

From a physiological perspective, females are not designed to gain a lot of muscle mass due to hormonal reasons, as well as the simple fact that females have less testosterone available in their bodies when compared to men. Not saying that you won’t be able to gain muscle, but an appropriately designed progressive resistance program will ensure you a fit and toned body.

“But why would I even want to gain any muscle?”

Quite simply, the more muscle mass you have, the more fat you will burn. Why? An increase in lean muscle mass will increase your Basal Metabolic Rate (BMR). An increase in BMR will increase the amount of calories burnt throughout the day. Think of this – you could be burning fat while sitting around doing nothing!

Any shift in your metabolic rate increases the efficiency of your body. An efficient body burns more fat by properly utilizing its effective calorie stores for good, rather than bad!

Think of your body as a furnace. Then think of your muscular body as a white-hot furnace. Add the calories consumed from food and drink as fuel for the furnace. Which flame will burn the fuel the quickest?

“Ok, Ok, I understand now. But how do i start?”

The easiest way to begin a weight training program is to think of your own body as a weight. Bodyweight exercises are some of the MOST EFFECTIVE exercises to perform, as they use the largest muscle groups in the body, whilst also developing balance, stability and co-ordination. As an added bonus – the lighter and stronger you get – the easier they become (What a great compromise!!).

Bodyweight exercises use the large muscle groups in the body, such as the thighs, butt, chest and back. The larger the muscle group, the more muscle fibres you use. The more muscle fibres you use, The more muscle you build!

Great beginner bodyweight exercises include squats, lunges, dips, push-ups on the knees and simple abdominal crunches. They might be hard at first, but with some persistence and good old fashioned hard work WILL see the improvements!

It is a great idea to get a registered fitness professional to devise an appropriate resistance training program – as they can progress the program to ensure that you keep reaching your goals! If you would like more information on my fitness coaching services, please email info@weightlosstoday.com.au

Until next time, stay strong and live well!

Rob Lyon

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Kettlebell Drills For Women – 2 Exercises For the Female Kettlebell Beginner to Get Huge Results!

I must say that lately I have been getting lot of questions from the hardcore female fitness enthusiast about kettlebells and this really excites me. It has taken a while, but I guess I am starting to make sense to the ladies that are at least open-minded on different methods of training. Because of this I have included 2 base drills below to help you ladies who are also hungry for more information on kettlebell training and fitness, but may be in the beginning stages of your kettlebell program.

To begin, the base movement or lift of the kettlebell is known as the double-arm swing. This particular exercise incorporates about 75 to 85% of your working muscles and will yield a huge result within the scope of your training program. Because of this you benefit from a huge calorie burn, tremendous cardiovascular conditioning, and a big love affair with this different way of training!

To perform the double-arm swing you will want to make sure that you stand with your feet about shoulder width apart.

Perform a proper squat and pick up the bell. From here you will want to execute a movement known as the hip snap. This is done by you flexing and extending at your hips and knees back and forth in a continuos fluent motion. As you do this your arms should be straight and your shoulders should be retracted. Throughout this movement allow the kettlebell to swing back and forth between your legs creating an arc that brings the bell up to your chest level. For starters, attempt to complete 20 to 30 reps with a moderately heavy bell for each set. You will quickly see how training with kettlebells is a whole new world of fitness!

The next drill I want to talk about is a more intense version of the double-arm swing.

This drill is called a full range double-arm swing and is performed just like the normal swing with the exception that you allow the bell to build enough momentum to elevate all the way up to above your head! This adds immediate intensity to the drill being performed. Take your women’s fitness and kettlebell training to new heights. Give these drills a try and feel free to email me to let me know about your progress. Ladies, train hard and train flawlessly!

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